Friday, August 21

A:
600 choice warm up (fins optional)
24x25 @ :30 (3 as Distance Per Stroke; 1 as FAST Sprint!)
12x50 @ 1:05 (25 shooter/underwater kick; 25 easy swim)
8x75 @ 1:20 (kick/drill/swim by 25...mix up strokes)
6x100 pull @ 1:25 (steady/smooth)
4x150 @ 2:10 (3/5/7 breathing pattern by 50)
3x200 w/ fins w/:30 rest (50 kick/50 swim/repeat...would like to see some dolphin kick on back)
300 cool down
*4500 Total*

B:
500 choice warm up (fins optional)
20x25 @ :40 (3 as Distance Per Stroke; 1 as FAST Sprint!)
10x50 @ 1:15 (25 shooter/underwater kick; 25 easy swim)
6x75 @ 1:40 (kick/drill/swim by 25...mix up strokes)
5x100 pull @ 1:50 (steady/smooth)
3x150 @ 3:00 (3/5/7 breathing pattern by 50)
2x200 w/ fins w/:30 rest (50 kick/50 swim/repeat...would like to see some dolphin kick on back)
200 cool down
*3500 Total*

C:
400 choice warm up (fins optional)
16x25 w/:20 rest (3 as Distance Per Stroke; 1 as FAST Sprint!)
8x50 w/:30 rest (25 shooter/underwater kick; 25 easy swim)
4x75 w/:40 rest (kick/drill/swim by 25)
4x100 pull w/:45 rest (steady/smooth)
2x150 w/:60 (3/5/3 breathing pattern by 50)
200 w/ fins (50 kick/50 swim/repeat)
100 cool down
*2500 Total*

Wednesday, August 19

A:
5x200 warm up (1 @ 4:00, 1 @ 3:45, 1@3:30, 1@3:15, 1@ 3:00)
5 x [100 kick smooth @ 2:15
50 kick FAST @ :60]
4x50 @ :60 (3/5/7/9 breathing pattern by 50)
4x50 @ :55 (descend stroke count 1-4)
4x50 @ :50 (descend time 1-4)
100 easy
1 x [500 BROKEN as: 50, 25, 25; 75, 25; 50, 50; 75, 25; 50, 25, 25
ALL FAST (interval is :30 for 25s, :60 for 50s & 1:30 for 75s)]
100 easy
5 x [100 pull smooth @ 1:30
50 FAST pull @ :60]
6x25 (odds: easy/float; evens: DIVE SPRINT!)
200 cool down
*4300 Total*

B:
4x200 warm up (1 @ 4:30, 1 @ 4:15, 2 @4:00)
5 x [100 kick smooth @ 2:30
50 kick FAST @ 1:15]
4x50 @ 1:10 (3/5/7/9 breathing pattern by 50)
4x50 @ 1:10 (descend stroke count 1-4)
4x50 @ 1:00 (descend time 1-4)
100 easy
5 x [100 pull smooth @ 2:00
50 FAST swim @ 1:15]
6x25 (odds: easy/float; evens: DIVE SPRINT!)
200 cool down
*3400 Total*

C:
3x200 warm up (w/1:00 rest)
5x100 kick w/:45 rest (75 easy/25 FAST)
4x50 w/:30 rest (3/5 breathing pattern by 25)
4x50 w/:30 rest (descend stroke count 1-4)
4x50 w/:30 rest (descend time 1-4)
100 easy
5x100 pull w/:60 (75 smooth, 25 FAST!)
100 cool down
*2400 Total*

Monday, August 17

**Back to Short Course Yards!**

A:
400 swim
300 pull (buoy only)
200 drill (mix it up)
100 kick
8x75 @ 1:30 (kick/drill/swim by 25, reverse IM order)
10x125 (odds: free @ 1:45; evens: 25 free/100 IM @ 2:15)
200 easy IM (25 drill/25 swim)
3 x [300 pull @ 4:30
200 swim @ 3:00 (descend times 1-3)
100 IM FAST @ 2:00]
200 cool down
*5000 Total*

B:
400 swim
300 pull (buoy only)
200 drill (mix it up)
100 kick
8x75 @ 2:00 (kick/drill/swim by 25)
8x125 @ 2:30 (steady free swim)
200 recovery swim (25 drill/25 swim)
2 x [300 pull @ 5:00
200 swim @ 4:00 (descend times 1-2)
100 IM FAST @ 2:30]
200 cool down
*4200 Total*

C:
300 swim
200 drill (mix it up)
100 kick
8x75 w/:30 (kick/drill/swim by 25)
8x125 w/:60 rest (steady free swim, good effort)
2x200 pull w/:60 rest
100 cool down
*2700 Total*